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I am new to this forum and I hoping to find a little direction as to which way to go. I am 5'8", 195 lbs. I have read some of the information on this site, but it can be overwhelming to a beginner. I started using light weights last week (3 lbs), but I see some of the comments say they are a waste of time. I want to begin working out to loss the fat/weight and become more tone as well as gain strength. I have been told by my doctor that my sugar is a little high and its time to get active and loss the weight. I haven't done any activity programs for the past 5 years. My diet is bad, high in carbohyrates and of course, I seem to like the sweet things. I am also confused about the amount of calories to consume to lose weight. I have been on all kinds of diets in the past, but like everyone had said, you will gain it back, and I did.
I find this site full of information and the best one I have found yet but I am having a hard time deciding what to try for a beginner. Any help and guidance would be appreciated. /forum/images/graemlins/confused.gif
Hi and welcome.
I am sure that Krypto will be along to give you further guidance.
Here are some key things to remember. Lessons that I have learned. It is a lifestyle change. As women we want that weight off real fast. So we bust our behinds achieve that goal and slack off. In the mean time being cardio queens we burn up that muscle that is conducive to keeping our metabolism running right.
Water is important. Implement it into your lifestyle. Work your way up to drinking a gallon of it a day. If you want you can start right off by drinking a gallon but you will spend a lot of time in the bathroom. /forum/images/graemlins/smile.gif
Eat 5-6 meals a day. Say your intake is 1800 cals that would come out to be 300 cals per meal
Shoot for .8-1 gram of protein per pound of body weight. Do not be afraid to eat fat. The good kind such as EFA. Keep it in the range of 15-25% of your daily calorie intake. I think carbohydrates are a major problem with many people.
JWilson has great articles that will give you a better understanding. Here is one of them
As far as using the three pounders, if that is all you can do right now that is fine. Remember though you will quickly out grow those and soon you will find yourself doing those 10-15 and even 20lbs.
Things that have helped me along the way.
The scale will help but only to a certain extent.
The tape measure helps but it does not measure the difference between what is fat and what is mucles.
Calipers will measure how much fat you have. If you do not have these then the pinch test will help.
The mirror will let you see what is actually going on. As you lose the body fat muscle definition will start to come.
Check out Krypto's diet journal, Philia, sicily, k8_tel, leslie's and gordmcfarling's journal for ideas on nutrition.
Best wishes and you can do it.
11-03-2002, 06:30 AM
ok, this is not as difficult as it seems
The first thing you should do is determine how many calories a day you are eating.
Now, we can all "estimate" but the true number lies in keeping a diary at least three days. By writing down EVERYTHING, you can add up the numbers, divide them by three and get the average. A week is more helpful, however 3days is a good starting point.
That number is the total number of calories it is taking you to MAINTAIN your weight where it currently is.
In order to reduce your weight you need to do one of two things or both. (Eventually, it will be both, so just start out that way)
1) Reduce the amount of calories you are eating by 250calories. You can do this by eliminating high sugar foods, sodas, cookies, candies, sweet breads, ice cream, high fat foods. things in your diet that have low nutritional value and high caloric values.
The average deduction for weight loss is 250 - 500 calories.
Start with the small number becuase the best way is to incorporate both less calories and working out.
Take the number less 250 and divide it by 5 or 6..thats the amount of meals you'll want to consume each day and the right amount of calories. Eating smaller meals will also keep your metabolism elevated.
Think of your body as a camp fire...no wood, no fire.
No food, no energy to burn. Got it?
2) Incorporate some form of aerobic exercise and a weight trianing schedule into your daily routine.
If you are not currently doing anything at all, begin with some light cardio ~ walking, biking at least 30min, 3 times a week.
By doing both of these things, it will help to kick your metabolism into gear and begin the fat burning process.
This is the safest and most effective way to drop pounds effectively.
Your nutrition is 80% of everything you do. We are what we eat...very true.
Make small changes and see big results. Consistency is the key.
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